Posts Tagged ‘Eating Habits’

Weight Loss Diet Use Your Mind to Stop the Diet Wars

If you have lived the majority of your life overweight, you’ve most likely tried countless weight loss programs, weight loss diets and a healthy dose of drugs and pills to boot. Anyone who has gone through these experiences know that the ultimate “diet killer” is your own lack of self-control and focus.

When it comes to weight loss you may secretly be your own worst enemy. Before we get started on that, let’s look at the fact that accomplishing any goal, large or small, requires a mind that is clearly focused on the desired end.

What does that mean? It means turning self-talk into a positive advantage and using your rational mind to help fuel and motivate your efforts. After all, the choice is yours: let your mind sabotage your efforts or let it help inspire better eating habits and encourage healthy weight-loss outcomes.

If you’ve tried losing weight or a weight loss program before, and have found it to be an uphill battle in which you lose a few pounds only to gain back several more, then it’s time to break the psychological cycle that may be holding you back from your goal.

THE PSYCHOLOGICAL CYCLE OF WEIGHT GAIN

In a world where thin is in, it’s not unusual for people who are overweight to carry the burden of lower self-esteem. Add to that the social stigma or prejudice that overweight individuals encounter and a psychological cycle for weight gain can be set in motion or unhealthy eating disorders (bulimia, anorexia) can develop. People, overweight as well as thin, often eat in response to stress, depression, loneliness and anxiety. This stress-induced or emotional eating can lead to weight gain which in turn leads to lower self-esteem, depression, and anxiety which leads to more stress-based eating and additional weight gain. It’s easy to see how one can become trapped in a dangerous downward spiral and vicious cycle.

Compounding the problem is the fact that individuals who are overweight have less energy, and therefore find it harder to be active, so the risk of gaining weight again increases. A cycle of inactivity and further weight gain can develop: the less active person gains weight and so becomes less active, thereby gaining more weight and so on. Also, life stresses, which are normally alleviated through exercise, start building up which triggers more stress-based eating.

Individuals who try to lose weight and fail may feel depressed, frustrated and even guilty or ashamed and may rely on comfort foods as a way to feel better. The same is true of those who succeed in losing weight, only to gain it back. Anxiety, depression and guilt can produce a feeling of hopelessness that hinders efforts to lose weight.

This is why getting on the right weight loss program is CRUCIAL for successful weight loss. Whether it’s a weight loss diet that you’ve imposed on yourself or a program designed for your body, follow the next seven steps to break the psychological cycle of weight loss.

SEVEN STEPS TO BREAKING THE CYCLE

1. Stop Diet Deprivation. Diets and weight loss programs that put severe restrictions on what you can eat oftentimes arouse binge eating. While you may hold out for a while, one day you’ll decide depriving yourself is not worth it, or you can’t take it anymore, and you dig into the refrigerator, freezer or snack cabinet with a vengeance. Allow yourself small indulgences that are satisfying and will help you avoid harmful binging.

2. Plan Ahead. What if you should slip? The best way to avoid slipping is through pre-planning. So, if you’re off to a backyard barbeque or family gathering decide ahead of time what your plan is. Eat something healthy and filling before you go out and then allow yourself a few special treats at the party, but exercise portion control. If you know that Aunt Mary is making your favorite dessert, plan on having a small slice and savor it. Managing your weight and enjoying life should go hand in hand.

3. Set Realistic Weight Loss Goals. To avoid the frustration of failing, don’t overstress yourself with unrealistic weight loss goals. You gained weight slowly over time and it will take some time to gradually lose that weight. Slow, but sure is the best approach.

4. Choose Healthy Outlets for Emotions. Instead of opening the refrigerator when you’re upset, how about phoning a friend, or take a walk. Discover something that makes you feel calmer or happier – something other than food or alcohol. Do yoga, dance around your living room, meditate or go out bowling with a friend.

5. Stop Harboring Hurts. Work through issues that are upsetting you. Talk to a therapist or even a friend. Don’t let hurts, even old wounds or patterns that reach back into your childhood, affect you and your relationship with food.

6. Remember Why You’re Dieting. It helps to stop and remember why you’re dieting in the first place. Is it to have more energy, look and feel better, alleviate health problems or increase your self esteem? Keeping the goal in mind is critical to your weight loss success.

7. Use Your Mind to Break the Cycle. The fact is you can do it. It’s all in your mind – the power to lose the weight rests with you. Believe you can succeed and you will succeed. If you want to put an end to the psychological cycle of weight gain, start by turning all of your negative self talk into positive affirmations. That’s the best way to break the cycle.

Instead of saying: “Look at that fat belly. It just won’t go away.” Think positive: “Yes, my belly is fat now, but it won’t always be. I plan to be fit, not fat. I’m heading to the gym after work today.”

Keep your goal in mind at all times. Write down your positive affirmations and put up visual reminders of what you want to attain – that dress you want to buy, that seaside resort you’re longing to visit this year, or even a picture the happy person you want to be again. It’s all within reach if you set your mind to it, keep active, exercise, and prepare healthy menus that you enjoy.

Use these seven steps to create a mental turnaround and break through the psychological barriers that are holding you back. If you do, you’ll have the power to achieve permanent weight loss – something that will truly change your future and your life.

Dr. Michael Kaplan is a leader in the Medical Weight Loss field and his Center for Medical Weight Loss’s has helped thousands of people experience the enhanced weight loss benefits of physician supervised rapid weight loss

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How to Get Rid of Stomach Fat? 7 Sure Fire Ways to Getting Rid of Your Stomach Fat for Good!

If you really want to know How to Get Rid of Stomach Fat .. then realize this – you have to improve the way you eat, and you just have to workout! Below are 7 simple but effective ways to getting rid of your stomach fat fast -

How to Get Rid of Stomach Fat

1. Think small – before you revamp your eating habits, take a few weeks to write down everything you eat. Just keep track of what you’ve already consumed before you put the next thing in your mouth. It gives your brain a chance to say NO. Look for simple ways to cut back – like switching from a ham roll with cheddar and mayo to ham in wholemeal bread with salad and mustard. Small techniques sounds insignificant, but they are the answers you’re looking for!

2. You need fat, healthy fat that is – choose lower fat foods like meat trimmed of lard, fish, poultry (without skin), pulses, eggs (up to 6 per week), quorn and soya. If eating out, order grilled fish not fried. And when cooking meat, fish and poultry – try it dry frying, grilling baking or poaching and skip the salt! Other good sources of fat are – mono unsaturated fatty acids, Omega 3 fatty acids and poly unsaturated fatty acids.

3. ‘Bad’ foods can be good. The keys are portion size and cooking method. Juicy, tender cuts of steaks are fatty but are fine to eat if you trim the lard before cooking, or grill it so excess fat can drip away. As for an easy guideline on portions, always eat less steak than you would chicken and eat off 1 salad plate only (no more than one serve). Controlling your fat intake and portion size is a great combination to reduce the amount of your daily calories.

4. Use your lunch break wisely – spend half your lunch break walking. Taking a midday walk or a run can boost your energy, and reduce stress. Best yet, it gives you more time after work with family or friends.

5. Believe it or not, this is how to get rid of stomach fat – eat your treats …. but DOWNSIZE IT.

make treats miniature, instead of giving them up altogether. Instead of trying to live without dessert, choose smaller portions – like 1 piece of an apple crumble baked pie or a small bar of chocolate. Get your sugar hit without dangerous left overs.

6. If you had the choice , do you want muscles or fat? Muscles, of course … Muscles are great for burning the calories for both men and women. In other words get into strength training TO GET RID of stomach fat!

7. If you really want to stop wasting time at the gym, this is how to get rid of stomach fat – get into cardio workouts that gets your heart pumping. Exercises like interval training … and any kind of ‘stop and start’ sports like basketball, tennis are effective in getting rid of stomach fat! It simply burns more calories than a standard boring run on a treadmill.

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Fat Cure – the Secret to Losing your Belly Fat

It always seems that losing your belly fat is the hardest body part to lose weight but I’m going to tell you how you can do it fast. However, you must follow through or your time and mine will have been wasted. Now let’s get started. Losing your belly is really a simple process but must be worked on every day to achieve success. If you want to lose belly fat, you can. With a careful diet and consistent moderate exercise, you can lose belly fat, and keep it off!

Don’t get suckered into Fast Track diet programs. These programs, as scientific research shows, are only good while they last. Rapid weight loss often results ironically, to rapid weight gain. people who undergo low carbohydrate or low calorie diets normally revert back to old eating habits simply because human beings can not actually live on with this type of diet scheme for the rest of their lives.

The most common mistake people make when trying to lose belly fat is thinking that starving themselves will work. If you don’t eat but exercise strenuously, you’ll find yourself drained, hungry and still not losing weight. Another common strategy is to eat very little but fail to exercise. This approach won’t lose that belly fat either.

The body doesn’t operate that way. With inadequate food, your metabolism slows to compensate for the lack of food. So fat will be burned, but much less than with a combination of diet and exercise.

The secret to losing that fat is to reduce food portions, and get daily exercise. You can eat whatever you want, as long as it’s nutritious and portions are smaller. Smaller portions allow you all the tastes you already enjoy, but because you’re eating less, your body will be a fat burning machine without the awful side effects and dangers of starvation.

If you’re going to consume 1500 calories per day, then a half-hour of belly exercise will be enough to slowly burn weight. If you want to ramp it up, then increase the amount of exercise as you see fit (pun intended). But 30 minutes of stomach exercises are usually hard enough for a person to do.

Why is this? Why does it seem harder to lose belly fat than anywhere else on your body? It’s not that you aren’t burning fat, it’s just that the stomach naturally has more padding. Also, when people try to lose belly fat, they usually aren’t making the most of their exercise program. They stop during sit ups, which begins to slow down the calorie buring process. Instead, when you exercise, go all the way through the routine, stopping only when absolutely necessary. Another very effective way to lose your belly fat is to do some twisting exercises. Standing with legs apart, twist the upper half of your body from side to side, with arms stretched out to the sides. Toe-touches are also a good exercise. These all promote a smaller waist and flatter tummy.

When you begin to exercise and diet, remember not to stop. Missing “just” one day will lead to missing “just” two days, and soon you’re eating burger after burger while breaking that couch in a little more. After you lose fat, don’t stop your exercise program. Now you’re firm, so make sure you keep yourself that way!

Hey, the truth is no pain, no gain. If one wants a beautiful body, one must sweat it out. And as for those rapid weight loss products coming out on the market, if they are too good to be true, they probably are not.

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How to Loose Belly Fat Fast – Warning

This is not how to loose belly fat fast – starving yourself and not exercising.

Getting your nutrition right, eating more in controlled portions and working out regularly are the best combinations for effective weight loss. There’s no point to stop eating – it’s just plain stupid – and you will fall to the temptations of cravings.

Outcome – you will end up eating more than you should. But you can get a lot of info on sensible eating just by ‘Googling’ for it. However, there are 4 points that are often overlooked – but are critical to your fat loss efforts.

Below are 4 must know tips on how to loose belly fat fast

1. The Plateau : You will find losing weight easy at first, but there will come a time when you may plateau. If you do — you must stop the negative self talk that says ‘I can’t do this’ or ‘It’s just too hard’.

Best yet, forget the scales for the week, and try different positive goals like eating 1 more piece of fruit for the next 7 days, go to the gym tomorrow or cut out sugary drinks for the week. Every little bit counts.

Setting smaller, achievable goals every day to give yourself a sense of achievement and momentum.

And always stay positive – remember you objective is not to look a fitness model – just a fitter and healthier you. One who is more active and doing more with your life.

Fact is – always expect the lows and highs during your fat loss journey – nothing is perfect.

2. Focus on Today, Not Tomorrow : Review your eating habits – just stop and think about what you are putting in your mouth.

Ask yourself, ‘Is it worth it?’ If it is food that will add more stomach fat, swap it for a good habit, like cutting down on alcohol for water, or choosing low fat ice cream.

With practice, it soon becomes your habit.

3. Spoil Yourself : No food. Nothing beats rewarding yourself with an incentive in exchange for a weekly or monthly goal.

Set yourself a challenge to visit the gym 3 times a week or just drinking water only for the week (no caffeine, no soda and any liquid calories).

And when you do meet that challenge, why not add $5 into a ‘spoil myself’ bank account towards something special like a facial or a weekend getaway.

This is a great way to keep you focused on your fat loss journey.

4. Check labels carefully – Most canned or packaged foods include small amounts of wheat, egg, yeast or dairy produce, so make sure you read the fine print on the labels. But the best way to keep away from unwanted additives is to prepare the food yourself – at least you know what you are putting into your meals. Homemade is always a better option.

So you may be still asking ‘How to Loose belly fat fast‘?

At the end of the day if you lose weight sensibly with the aim to lose it over time, you will lose the belly for good.

Remember – you didn’t gain the belly fat in days, so you can’t expect to lose it in days. Just not natural and it isn’t worth it.

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